Why Make This Recipe
When the weather turns cool, there is nothing quite like a warm bowl of soup. This Protein-packed Butternut Squash Soup is not only comforting but also nourishing. It brings together the sweet flavors of roasted butternut squash with creamy cottage cheese and hearty white beans, making it both satisfying and nutritious. Each serving is packed with protein, fiber, and vitamins, which can help you feel full and energized.
Roasting the squash and garlic brings out their natural sweetness, creating a rich and complex flavor that is sure to please everyone at the table. Plus, this soup is incredibly versatile and can easily be customized to your taste. Whether you’re looking for a vegetarian option or just a delicious meal, this recipe has got you covered!
How to Make Protein-Packed Butternut Squash Soup
Making this butternut squash soup is simple and can be accomplished in a few easy steps. The roasting process enhances the flavors and makes the soup even more delightful. Below is a detailed breakdown of the preparation and cooking process.
Ingredients
Here is what you will need to prepare this delicious and hearty soup:
- 1 cup full-fat small-curd cottage cheese (I always use Good Culture)
- 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash (alternatively, use a mix of squash, carrots, and sweet potatoes)
- 2 tablespoons extra-virgin olive oil, divided, plus more for serving
- 1 1/2 teaspoons kosher salt, divided, plus more as needed
- Freshly-ground black pepper
- 1/2 bulb garlic (bottom half only)
- 4 sprigs fresh thyme, plus leaves for garnish
- 1 (15-ounce) can white beans, drained and rinsed
- 2 tablespoons pure maple syrup
- 1/4 teaspoon ground nutmeg
- Pinch cayenne pepper
- 1 (32-ounce) box low-sodium vegetable broth (4 cups), divided
- Toasted pepitas, for serving
- Crusty bread, for serving
Directions
Preheat the Oven: Start by heating your oven to 425°F (220°C). This temperature is perfect for roasting the vegetables to perfection.
Prepare the Cottage Cheese: Place the cottage cheese on the counter to allow it to come to room temperature. This will make it creamier when blended into the soup.
Cut the Vegetables: Peel and seed the butternut squash (or any other root vegetables you choose). Cut them into 1-inch cubes and put them in a large Dutch oven.
Season the Vegetables: Drizzle the squash with 1 tablespoon of olive oil. Sprinkle with 1 teaspoon of kosher salt and some freshly ground black pepper. Toss everything together to ensure the squash is evenly coated.
Add Garlic and Thyme: Place the half-bulb of garlic in the center of the squash, ensuring it touches the bottom of the pot. Scatter the thyme sprigs on top, and drizzle the remaining 1 tablespoon of olive oil over everything.
Roast the Vegetables: Cover the Dutch oven and roast the mixture in the preheated oven. Let it cook for about 45 to 55 minutes, or until the squash is very tender.
Prepare for Blending: Once the squash is done roasting, take the pot out of the oven. Remove the thyme sprigs and let it cool for a bit. Once you can handle the garlic, squeeze the roasted cloves into the pot.
Blend the Soup:
- If you have an immersion blender, add the white beans, cottage cheese, maple syrup, nutmeg, and cayenne to the pot. Pour in 3 cups of vegetable broth and blend until smooth. You can add more broth if you prefer a thinner consistency.
- If you are using a stand blender, transfer the roasted squash and garlic into the blender first. Then add the beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth. Blend until the mixture is smooth, adjusting with more broth as necessary.
Re-Warm the Soup: Place the Dutch oven back on medium-low heat to gently warm the soup. Taste it and adjust the seasoning with more salt and pepper as needed.
Serve: Ladle the soup into bowls. Garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve with crusty bread on the side for dipping.
How to Serve Protein-Packed Butternut Squash Soup
Serving this butternut squash soup can be as simple or as elegant as you wish. You can serve it in individual bowls, garnished with pepitas and extra thyme leaves for a nice touch. A drizzle of olive oil adds a lovely finishing touch and enriches the flavor.
On the side, crusty bread is a perfect accompaniment. You can present slices of bread next to each bowl, inviting your guests to dip into the warm soup. If you want to make it extra special, consider adding a dollop of extra cottage cheese to each bowl for added creaminess.
How to Store Protein-Packed Butternut Squash Soup
If you have leftovers (which is likely because this soup makes a generous batch), storing it is quite straightforward. Allow the soup to completely cool, then transfer it to airtight containers. You can keep it in the refrigerator for up to five days.
If you want to store it for a longer period, consider freezing it. This soup freezes well, so pour portions into freezer-safe bags or containers, leaving some space at the top for expansion. It can last in the freezer for 3 to 6 months. When you are ready to enjoy it again, simply thaw it in the refrigerator overnight and reheat on the stove over medium heat.
Tips to Make Protein-Packed Butternut Squash Soup
Choose Your Squash: While butternut squash is the star of this soup, you can experiment with other root vegetables like sweet potatoes or carrots for variety.
Adjust Thickness: If you prefer a thicker soup, use less broth. For a thin soup, add more until you reach your desired consistency.
Flavor Enhancements: Consider adding other herbs and spices like smoked paprika or cumin for an extra flavor boost.
Make it Creamier: For an even creamier texture, consider blending in additional cottage cheese or even a splash of heavy cream.
Garnish Creatively: Beyond pepitas, toasted walnuts or a swirl of sour cream or yogurt can also make great garnishes.
Variation
If you want to add more nutrition or flavor to your soup, you can toss in some chopped kale or spinach right before blending. This not only boosts the nutrient content but also gives the soup a lovely green color. Another variation is to use pumpkin instead of butternut squash; it adds a different yet delightful flavor.
FAQs
1. Can I use frozen squash for this recipe?
Yes, you can use frozen butternut squash. Just remember to thaw it first and remove excess water before using it in the soup.
2. Is this soup vegan?
This soup, as written, is not vegan because it contains cottage cheese. However, you can substitute the cottage cheese with a vegan alternative to make it completely plant-based.
3. How can I make this soup spicier?
If you like heat, you can increase the amount of cayenne pepper or add a few dashes of hot sauce when blending. Adjust to your taste!
This delicious Protein-Packed Butternut Squash Soup is an excellent choice for a nutritious meal. The combination of flavors will surely warm your heart and fill your belly! Enjoy every spoonful!
Print
Protein-Packed Butternut Squash Soup
- Total Time: 70 minutes
- Yield: 6 servings 1x
- Diet: Vegetarian
Description
A warm and nourishing soup made with roasted butternut squash, creamy cottage cheese, and hearty white beans, perfect for a cozy meal.
Ingredients
- 1 cup full-fat small-curd cottage cheese
- 1 medium butternut squash (about 2 1/2 pounds)
- 2 tablespoons extra-virgin olive oil, divided
- 1 1/2 teaspoons kosher salt, divided
- Freshly-ground black pepper
- 1/2 bulb garlic (bottom half only)
- 4 sprigs fresh thyme, plus leaves for garnish
- 1 (15-ounce) can white beans, drained and rinsed
- 2 tablespoons pure maple syrup
- 1/4 teaspoon ground nutmeg
- Pinch cayenne pepper
- 1 (32-ounce) box low-sodium vegetable broth (4 cups), divided
- Toasted pepitas, for serving
- Crusty bread, for serving
Instructions
- Preheat the oven to 425°F (220°C).
- Allow cottage cheese to come to room temperature.
- Peel and seed the butternut squash; cut into 1-inch cubes.
- Drizzle squash with 1 tablespoon olive oil, 1 teaspoon kosher salt, and black pepper; toss to coat.
- Add garlic and thyme sprigs to the squash, drizzle with remaining olive oil.
- Cover and roast in the oven for 45 to 55 minutes, until tender.
- Allow to cool slightly; squeeze roasted garlic into the pot.
- Blend the mixture with white beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth until smooth.
- Reheat the soup on medium-low heat, adjusting seasoning as needed.
- Serve garnished with toasted pepitas and thyme, with crusty bread on the side.
Notes
Adjust thickness and spices as desired. Can be made with frozen squash or other root vegetables.
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Category: Soup
- Method: Roasting and Blending
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 6g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 30mg
Keywords: butternut squash, soup, vegetarian, healthy, comfort food
